February 27, 2023

Pan- Seared Grouper

This pan-seared grouper is cooked in a small amount of olive oil and butter and topped with a subtle lemon caper sauce. Incredibly easy and incredibly tasty. This cooking method involves dusting the fish with flour to create a golden sear and the butter and oil work to keep the fish tender and juicy. The only gluten in this recipe is in the flour. To make it gluten-free, simply swap the flour for a gluten-free all-purpose flour. Rice flour works nicely as well!  Great served with a side salad to keep it light or with rice or potatoes for a heartier meal. 

Ingredients

 2 fillets grouper, or another firm white fish
 2 tbsp all-purpose flour, gluten free AP flour, or rice flour works too
 1 tbsp extra virgin olive oil
 1 tbsp butter, unsalted
 ½ lemon, juiced
 1 tsp capers
 1 tsp parsley or chives, minced (as garnish)
 flaky salt and freshly ground pepper

Directions

1

Place the flour in a shallow bowl. Start by patting the grouper fillets dry and dusting them with the flour or lightly press them into the bowl of flour. Season the fish lightly on both sides with flaky salt and set aside.

2

Heat a non-stick skillet (such as the GreenPan Ceramic Nonstick Fry Pan) to medium heat. Next, add the oil and 1/2 the butter to the pan. When the butter melts, set the fish fillets in the pan. Once you set the fish in the pan, don’t touch.

3

Cook the fish for three minutes or so, depending on how thick the fillets are. The sides of the fish will turn opaque from the bottom up and are ready to flip when halfway cooked through. The fillets will release from the pan easily when ready to flip. Cook for 3 minutes and then remove the fish from the pan to a plate.

4

Add the remaining 1/2 tbsp butter to the pan, along with the lemon juice and capers. Stir briefly and drizzle sauce over both fillets. Garnish with the herbs and a pinch of flaky salt and pepper, and a lemon slice if desired.

Pan- Seared Grouper

Pan- Seared Grouper

Category, , , , , DifficultyBeginnerYields2 Servings
Prep Time5 minsCook Time10 minsTotal Time15 mins

Ingredients

 2 fillets grouper, or another firm white fish
 2 tbsp all-purpose flour, gluten free AP flour, or rice flour works too
 1 tbsp extra virgin olive oil
 1 tbsp butter, unsalted
 ½ lemon, juiced
 1 tsp capers
 1 tsp parsley or chives, minced (as garnish)
 flaky salt and freshly ground pepper

Steps

1

Place the flour in a shallow bowl. Start by patting the grouper fillets dry and dusting them with the flour or lightly press them into the bowl of flour. Season the fish lightly on both sides with flaky salt and set aside.

2

Heat a non-stick skillet (such as the GreenPan Ceramic Nonstick Fry Pan) to medium heat. Next, add the oil and 1/2 the butter to the pan. When the butter melts, set the fish fillets in the pan. Once you set the fish in the pan, don’t touch.

3

Cook the fish for three minutes or so, depending on how thick the fillets are. The sides of the fish will turn opaque from the bottom up and are ready to flip when halfway cooked through. The fillets will release from the pan easily when ready to flip. Cook for 3 minutes and then remove the fish from the pan to a plate.

4

Add the remaining 1/2 tbsp butter to the pan, along with the lemon juice and capers. Stir briefly and drizzle sauce over both fillets. Garnish with the herbs and a pinch of flaky salt and pepper, and a lemon slice if desired.

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